How To Flatten Belly ?... Best Tips and Exercises !!!

hi my lady do you want flatten belly to seem more beautiful, more active and very happy, welcome ! in this post, i will give some tips and i will learn you how to flatten belly.

Tips : how to flatten belly

1. Drink lots of water.

2. Drink a glass of water prior to a meal.

3. Eat more healthy fats.

4. Add more vegetables to your daily diet

5. Do not eat unhealthy snacks like cookies, potato chips, popcorn, candy, cakes etc.

6. Reduce your salt intake as it can inhibit reduction of weight.

7. Relax and de-stress everyday.

8. Do some vigorous and refreshing exercise 3-4 times per week.

Exercises:  how to flatten belly

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

Exercise #7

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How To Tone Your Butt ? ... Best Exercises

How To Tone Your Butt ?

Most women want to have beautiful butt, that's why I have written this article around how to tone your butt ? (my lady). these exercises I will explain are the best exercises to tone your butt, so let's go.

Exercise #1: Lateral Leg Lifts

This is definitely an incredible way to tone your butt and glutes, focus on the outside thighs and obliques, and enhance balance. You are making stability on one leg while gradually increasing and decreasing the opposite leg out to the side. Be certain that each hips and shoulders are facing in the same direction, maintain your chest open, and try not to swing your leg. Concentrate on slow movements.  Do 15 to 20.

Lateral Leg Lifts

Exercise #2: Single-Leg Romanian Deadlift

Stand with feet together and emphasizing your heel, hold a dumbbell or pair of dumbbells with hands slightly more than shoulder-width apart. Make sure your back is straight and abs tight (1), slowly lower the weight towards the front foot while raising the other leg behind you for balance. Once the weight reaches mid-shin level (2), push through the ground heel to return to the upright position and squeeze the glutes at the top position. Repeat on opposite leg once completed with set.  That's one rep. Do 15 to 20.

Single-Leg Romanian Deadlift

Exercise #3: Bent-Knee Dumbbell Deadlift

Line up a pair of 10- to 15-pound dumbbells horizontally on the floor in front of you. Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded (a). Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up (b). Slowly lower the dumbbells to the floor. That's one rep. Do 15 to 20.

Bent-Knee Dumbbell Deadlift

Exercise #4: Plank with Leg Lift

Starting in a plank position on your elbows or hands, engage abs and lift your right leg slightly off the ground (about 1-2 inches) and hold for 2 seconds. Lowering right leg to ground and lift your left leg. Repeat.  That's one rep. Do 15 to 20.

Plank with Leg Lift

Exercise #5: Double-Leg Hip Bridge

Lie face up with your feet flat on the floor, arms at your sides, palms facing up (1). Lift your hips off the floor, keeping your weight on your heels, until your body forms a straight line from shoulders to knees (2). Pause, then lower to start.  That's one rep. Do 10 to 15.

Double-Leg Hip Bridge

stay sporty stay healthy

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How To Lose 10 Pounds In a Week With Exercise.

Do you want to lose 10 pounds in a week? you are in the right place, it is not hard to lose 10 pounds in a week if you follow the right diet and workout plan . Read this article. You are about to discover a powerful drive twenty minutes you will lose ten pounds in a week or less .

This workout includes exercises that must be done around 500 times. It is also called the body weight 500 workout challenge. It is used by fitness trainers , athletes and martial artists. This is one of the most effective fat burning workouts ever known .This is "how to lose 10 pounds in a week with exercises". let's goooo !!

here is exactly how to lose 10 pounds in a week with exercise ?

1) 20 Prisoner Squats :

2) 20 Jumps :

3) 20 pompes :

4) 20 Stability Ball Leg Curls :

5) 20 Stability Ball Jackknifes :

6) 20 Step-ups :

7) 15 Pull-ups  :

8) 20 Forward Lunges :

 

9) 15 Close-grip Pushus : (close grip)

Repeat the workout thrice after just a five minute rest. In the next article I will talk about diet to be followed to reach your goal.

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The Best Tummy Exercises For Women At Home

Here are some excellent tummy exercises to reduce belly fat fast. Forget targets abdominal or long slow cardio exercises, it is not efficient enough. People often think they have to spend two hours in the gym is not true. In fact, you need to do exercises that stimulate your metabolism and increase your fat burning hormones as well. With the help of these exercises and proper nutrition, you will become beach ready. In this article, i will give you the best tummy exercises.

exercise #1.

exercise #2.

exercise #3.

exerccise #4

exercise #5

exercise #6.

exercise #7.

exercise # 8

As you have seen these exercises are very simple to do. try to do in your home.

1 hour, 3 days per week.

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The Best Foods To Eat To Lose Weight

Because of the type of modern life and the nature of food, many people suffer from weight gain. in this article, I will talk about some food that can help you to lose weight, I will talk about the best foods to eat to lose weight fast. So what are the best foods to eat to lose weight fast?

MEAT :
It is best to eat meat from animals that were fed grass and allowed to roam pastures. Chicken, beef, and lamb, or any other animal that has been free to live as they should rather than living in cramped and given tons of hormones and antibiotics are the best option. The grain is simply not a natural food for these animals, which involves changes in meat compounds that are good for us. But remember, even if you can afford options grain, they are much better for you than processed meats.

FISH :
Fish are an excellent food because they contain a great fatty acid Omega-3. Omega-3 fatty acids has been shown to help prevent heart disease and mental illnesses such as depression. Simply choose fish once or twice a week can provide a benefit to you throughout the week and make you more efficient brain. It will improve your mood and helps you think. While some fish may contain contaminants due to pollution, the fish is generally safe and the benefits outweigh the potential risks.
Eat more fish like Salmon, Tuna, and Sardines to make your body more sensitive to a fat burning hormone called Leptin (Leptin means "thin" in Greek).Leptin suppresses your appetite and Leptin determines whether you store the calories you eat as fat or if you burn the calories you eat for energy.

FRUITS :
The fruit is another natural whole food that provides us with nutrients, fiber, and vitamins. They are also delicious, come in a variety of flavors, and you can eat them as is or use the meal. They are rich in fructose, a natural fruit sugar, but if you eat small amounts here and there throughout the day and stick to eating just one fruit per day, so there is no reason to worry of weight gain. If you normally eat sweets and try to reduce or eliminate from your diet, many different fruits available can help you avoid processed giving you a healthy sugar fix.

VEGETABLES:
Vegetables are great for a variety of reasons. They are full of fiber, which helps you feel full longer and promotes healthy bowel function, more fibers also bind bile in it. This is important because cholesterol is made ​​from the bile, it is a way to lower cholesterol in the blood without taking a prescription. Vegetables also provide us with tons of vitamins and nutrients that are essential to our body. They are a low calorie food that should be eaten every day.

EGGS:
Eggs can actually make you feel full longer than you think. Nutrition in yellow offers a multitude of proteins that can reduce your caloric intake while providing you with special antioxidants that promote good eye health. Even if there had years to think that eggs raise cholesterol, which continues today as a myth, we now know that the cholesterol in eggs increases the good cholesterol in our body changes and bad cholesterol a larger form that is not harmful to us. Eggs are actually one of the most beneficial and healthy foods could possibly eat.

I think that is the best foods to eat to lose weight.  And remember anyone is smart enough to know that if you want to lose weight, you do not want to stuff yourself with pizza, fries, ice cream, hamburgers and other foods that are loaded with saturated fats and cholesterol - but you DON'T have to cut out all of the foods you love! Just add some of the best foods to eat to lose weight, and watch those pounds melt away faster than you ever thought possible.

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best leg toning exercises ... try it and tell me !

If your goal is to have slim, strong sexy legs, you have to work for them. You could spend all the time in the world doing cardio, but it will not really tone and sculpt your legs like bearing exercises weight possible. here are three leg toning exercises for women that involves the body weight or the use of dumbbells . In this article, I will provide you information on the best leg toning exercises, which will give you the sexy legs that you want.

There are tow categories of leg toning Exercises. The first is to use weight to stress the legs, and the second is to just use your own body. Using weights would be the quickest way, but if you do not want to use weights, you can still get a great set of legs that you will be proud to show off.

Weight Training Exercises For Toning Leg

At the top of the pile is the squat. There is no better all round exercise for your legs than the squat. You can do this either with a barbell placed on your shoulders behind your neck, or holding dumbbells at your side.

when you first start out, you can do air squats. This doesn’t require a gym membership, any weights or any special training. You can even perform them while watching TV. Just stand up with your feet spread out, place your hands out in front of your body and reach your butt back into the sitting position, only without a chair behind you. You should feel your glutes and your quads as you push through the motion, keeping your weight on your heels.

air squats 1

air squats 2

now, if you master the technique of the air squat, it’s time to add a little extra weight to make it even more effective at toning your legs. You can grab a pair of dumbbells, hold them up as if you were going to push them over your head, but keep them level with your ears. Then squat into position, really bending down deep. As you progress further and build your leg muscles, you can move up to a barbell and increase the weight over time as you continue to challenge yourself.

squats exercise

Dead lifts. Dead lifting is one of the best leg toning exercise for women. Dead lifts are very important for you may lady   for burning fat and strengthening the hamstrings. You must ensure that you train so that your body is balanced. For each exercise you do come to the front of your body, you need to match with each other to the rear. Dead lifts will help tone your back side.

and now i will tell you how do deadlift correctly:

1. Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
2. Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Make sure you keep your spine neutral with a natural low-back arch, with shoulders down. Looking forward, not at the ground, will help you avoid rounding your back.
3. Keep the barbell close to your legs, almost touching them.
4. Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down. Don't use your back and do not round your spine.
5. You should be using a weight where you can do three sets of 12 to 20 reps before fatiguing your muscles.

squats exercise

Cardio Exercises For Toning Legs:

I think one of the best ways to get your toned legs with a cardio exercise is using a stepper. A step mimics walking uphill, and really hits your thighs and back of your legs. You can also burn a lot of calories using a stepper. Many climbers use a step by step training.

These are some of the best leg toning exercises that you can get, do it, and pretty soon you will not want to hide your legs. 

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Top 10 Weight Loss Tips to Burn Fat.

Most people embark on a diet at some time in their lives. While we are incapable of show a percentage of failed diets correctly, we can say that most of the efforts result in weight loss in the short term due to the reduction in calories and unfortunately lead to new weight gain. Just in case your power supply has failed or is about to fail Read our tips for the best fat loss ...

1. Between 5-10 minutes before a meal, drink a glass of water to fill your stomach up so you don't eat as much food.

2.Drink More Water : Replace all soft drinks and other sugary juices with water. If you need flavor in your water use a lime or lemon wedge mixed in your water.(water is better..).

3. Always eat breakfast. A balanced breakfast will include a protein (steak, chicken, fish or eggs); Fruit and some oatmeal to kick start your metabolism. A balanced breakfast will allow you to stabilize blood sugar and prevent over indulging later in the day.

4. Choose breads and other carbohydrates that are whole grains such as spelt, buckwheat, barley.

5.Eat Smaller Meals Throughout the Day : Eating 2 or 3 larger meals per day causes the body’s metabolism to stall as it’s forced to process a higher number of calories. Eat 4 to 6 smaller meals each day and limit calories to no more than 300 to 400 at each sitting. Eat sensibly and avoid heavily processed foods in favor of natural choices including plenty of raw vegetables. Most important, never eat after 7 PM to allow complete digestion of your last meal before going to sleep

6.Drink Green Tea : Studies confirm that drinking tea, especially the less processed green tea boosts metabolism when you’re resting and specifically targets the release of stored fat. Brew the tea yourself to avoid the sugar added to prepackaged teas.

7. Cook more often at home : This will allow you to know exactly what is in your food and help you reach your goals. Most dieters have no concept of the excess calories they eat when dining out. Most restaurant meals include twice the number of calories as a home cooked meal. For weight loss to be successful, you must be able to control the healthy ingredients and quantity.

8.Eat Slowly and Enjoy Your Food : Slow down when eating to allow your brain to send the satiety signal so you know when to stop eating. You should enjoy your food and chew each bite a minimum of 20 times to aid the beginning of the digestive process.

9.Develop an Exercise Routine : To be successful in any weight loss plan, it’s essential to incorporate an exercise regimen. It doesn’t need to be strenuous, but must be done regularly on most days of the week. Use a combination of strength training and cardio to make it fun, and be sure to train for 20 to 30 minutes each session.

10. Remember to keep working: All types of activities burn calories. Move around as much as possible. Park further in the lot when going to the store, take the stairs instead of an elevator and experiment in new types of physical fitness. If you have kids create activities that get you all outside to PLAY and just do what you enjoy! yes do what do you enjoy.

All of these tips have been proven to deliver results. Follow as many as possible for maximum results, but don’t let one or two push you away from your ultimate goal of permanent weight loss. Losing fat, especially from the midsection is critically important to living a long and healthy life.

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